Italian · Dinner
Sicilian Fish Stew (Low-Calorie)
A light Sicilian-style fish stew built on white fish simmered in a tomato and white wine broth with fennel, capers and olives. Olive oil is kept minimal and no cream or starch thickener is used, keeping the dish brothy and lean while retaining the classic Sicilian sweet-savoury balance of raisins and pine nuts.
$8
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
368Calories
39.8gProtein
13.6gFat
21.4gCarbs
10.1gSugar
4.3gFiber
812mgSodium
90mgChol
2.1gSat Fat
980mgPotassium
95mgCalcium
3.1mgIron
1.6mcgVitamin B12
15mgVitamin C
gluten-free
low-calorie
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Pat fish dry with paper towel and season lightly with salt and pepper. Thinly slice fennel, garlic, and onion; chop parsley and set aside.
2
Warm 1 tsp olive oil in a wide pan over medium-low heat and sweat the onion, fennel and garlic for 5 minutes, stirring often, until translucent and soft.
3
Pour 2 tbsp white wine into the pan, stir and scrape the base for 1 minute over medium heat until the liquid reduces by half.
4
Add canned tomatoes, fish stock, capers, olives and raisins; bring to a gentle simmer over medium heat and cook uncovered for 10 minutes until fragrant.
5
Nestle fish chunks into the broth, cover and poach over low heat for 6 to 8 minutes until opaque and flaking easily. Scatter pine nuts and parsley over the stew, ladle into a shallow bowl with extra broth, and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 150g150g fennel
- 200g200g canned tomatoes
- 4 cloves4 cloves garlic
- 2 tsp2 tsp capers
- 1212 green olives
- 2 tbsp2 tbsp raisins
- 2 tbsp2 tbsp pine nuts
- 4 tbsp4 tbsp dry white wine
- 240ml240ml fish stock
- 2 tsp2 tsp olive oil
- 11 small onion
- 2 tbsp2 tbsp fresh parsley
- 2 pinch2 pinch salt
- 2 pinch2 pinch black pepper
